Part 1: Rowing Pace Drills (1 min @ each S/M 18,20,22,24,26,28) Working about 75% effort
Part 2: AMRAP 15 – 10 Ring Rows, 100m Farmers Carry, Row 20/15 Cal.
Scale: Row -> Less Calories
Notes: Stimulus = Endurance.
Ring Rows should be challenging and Farmers carries should be heavy. 100m should be a challenge after a few rounds.